Comparing Nutrients in 1 kilogram Boiled Common Cowpeas VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Common Cowpeas	26%	4%	70%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Energy	40% 1160kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	NA	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	467% 607g	130g per day for Men 19-50 years
Sugars	45.5% 33g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	171% 65g	674% 256g	38g per day for Men 19-50 years
Protein	138% 77.3g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2.02mg	942% 11.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.2% 4.1mg	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	520% 2080μg	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.7% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Common Cowpeas	Hyacinth Beans	Recommended Dietary Allowance
Calcium	24% 240mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	298% 2.68mg	1483% 13.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	314% 25mg	638% 51mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	674% 2830mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	684% 15.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	223% 1560mg	531% 3720mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	363% 12350mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	845% 93mg	11mg per day for Men 19-50 years
Water	19% 700g	2.54% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Common Cowpeas vs Hyacinth Beans:

• Boiled Common Cowpeas have 9 times more Vitamin B9 than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.6 times more Vitamin B1, 2.5 times more Vitamin B2, 3.3 times more Vitamin B3, 3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Common Cowpeas vs Hyacinth Beans:

• Boiled Common Cowpeas have 7.5 times more Water than Raw Hyacinth Beans.
• While Raw Hyacinth Beans contain 5.4 times more Calcium, 5 times more Copper, 2 times more Iron, 5.3 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Potassium, 3.3 times more Selenium, 5.3 times more Sodium and 7.2 times more Zinc than Boiled Common Cowpeas.

Comparison of macro-nutrients per 1 kilogram:

• Raw Hyacinth Beans contain 3 times more Energy, 3.2 times more Fat, 5 times more Omega 6, 2.9 times more Carbohydrate, 3.9 times more Fiber and 3.1 times more Protein than Boiled Common Cowpeas.
• Both Boiled Common Cowpeas as well as Raw Hyacinth Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.